In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes
With a lot of rest built in, we’re looking to bring the heat when it’s time to work. Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining
Record total shuttle runs for each round, as your score is lowest number of the 5 rounds.


” 4 Wheel Drive ”

5 Rounds:
21/15 Calorie Assault Bike
15 Burpee Box Jumps
Max 10 Metre Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Front Squat
7 Sets of 1:
5-Pause Front Squat Video

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%